See, told you to Stretch AFTER your workout!!!

Pre-Activity Stretching May Hinder Athletic Performance, Unlv Study Finds
Main Category: Sports Medicine / Fitness
Also Included In: Rehabilitation / Physical Therapy
Article Date: 22 Sep 2008 - 2:00 PDT



Contrary to the prevailing idea that stretching enhances athletic performance, a new study by UNLV kinesiology researchers found that certain stretching may actually reduce performance by decreasing leg power.

The study, which appears in the September 2008 issue of the Journal of Strength and Conditioning Research, investigated how two typical stretching techniques for the hamstrings and quadriceps muscles in the legs affected measures of strength and power in a group of male and female athletes.

Specifically, participants were asked to perform a vertical jump and seated knee flex on three occasions after a typical duration of basic static (holding) and ballistic (bouncing) stretches, or no stretching at all. While little or no difference was found in vertical jump and leg torque, power measures for the stretching groups were significantly reduced.

"Athletes typically include static stretching as a part of the warm-up, but the evidence is clear that this practice will decrease performance in sports that require explosive movements," said UNLV kinesiology professor and study co-author Bill Holcomb, who directs the university's Sports Injury Research Center. "Developing flexibility is important for reducing sports injury, but the time to stretch is after, not before, performance."

Holcomb suggests that coaches limit stretch duration as a part of the warm up in most sports and refrain from pre-activity stretching altogether for sports that are reliant on maximum power. Instead, athletes should perform a whole-body warm-up activity followed by sport specific, or dynamic, stretching.

Power, calculated using a force-measuring device during the vertical jump testing, decreased between 2.4 and 3.4 percent after ballistic and static stretching. Vertical jump is commonly used in research as a predictor of power because the process of jumping requires a person to effectively generate force with their legs at rapid speed. Also, the hamstrings and quadriceps both function as major muscles used in jumping.

While the percentage of the power decrease may not warrant a change in warm up routine for recreational athletes, it is quite significant for competitive athletes participating in activities requiring maximum power, such as track and field and football, for example.

Participating in the study with Holcomb were UNLV Department of Kinesiology and Nutrition professors Mack Rubley and Mark Guadagnoli, and graduate kinesiology student Michelle Samuel. The study appeared in the September 2008 issue of the Journal of Strength and Conditioning Research and can be found online at: http://www.nsca-jscr.org.

DIET like The Biggest Loser

'The Biggest Loser' Diet

By Kathleen M. Zelman, MPH, RD, LD
WebMD Expert Review

What It Is

You, too, can be The Biggest Loser by following a diet and fitness program similar to that used by contestants on the NBC TV show of the same name. There are no televised temptations of cheesy pasta or gooey brownies for home dieters, no diet pills or personal trainers -- just a healthy diet and plenty of exercise.

This is a low-calorie diet based on the Biggest Loser pyramid of 4-3-2-1 (four servings of fruits and veggies; three of lean protein; two of whole grains; and one "extra"), along with good old-fashioned exercise. Eat a diet based largely on fruits, vegetables and lean protein, add a heavy dose of physical activity and you will lose weight, lower cholesterol, decrease blood pressure, and become stronger and more energized.

Tufts University obesity clinician and researcher Michael Dansinger, MD, developed the weight loss program accompanied by dietitian and chef Cheryl Forberg, RD, and trainers Bob Harper and Jillian Michaels, working with writer Maggie Greenwood-Robinson, PhD.

Over the course of the 12-week program, you can expect to eat small, frequent meals containing plenty of fiber and protein, for fullness without too many calories.

"We emphasize the quality of the calories so you can meet your nutritional needs [and] enjoy more natural, healthy whole foods and lean proteins that will help you deal with hunger before it happens," says Forberg.

And you won't be eating any "appetite stimulating" white foods like bread, pasta, or potatoes. Keeping daily food logs, watching portion sizes, and drinking 48-64 ounces of water each day round out the basic plan.

You can also count on daily workouts, starting at 30 minutes and increasing to an hour. The book contains a detailed cardio and strength-training program that increases in intensity for a "fat-busting boost." You'll also find plenty of tips and inspiration from former contestants throughout the book.

Sounds simple enough, but when you don't have a personal trainer pushing you, as the TV contestants have, how do you stay motivated? You can join The Biggest Loser club for online support, meal plans, recipes, customized fitness information, a journal, and more for about $5 per week.

What You Can Eat

The book includes one-week sample meal plans for 1,200-, 1,500- and 1,800-calorie diets, along with some recipes. Forty-five percent of the total calories come from carbohydrates, 30% from protein, and 25% from fat.

The 4-3-2-1 Biggest Loser Pyramid sets the stage for number of servings from each of the food groups:

• 4 servings of fruits and vegetables

• 3 servings of protein -- lean, vegetarian, or low-fat dairy

• 2 servings of whole grains

• 1 extra of fats, oils, sweets, alcohol, or your choice, equivalent to 200 calories

Here's a sample meal daily plan:

What You Can Eat continued...

Breakfast: 1/2 serving protein, 1 serving whole grain, 1 serving fruit

Snack: 1/2 protein, 1 fruit

Lunch: 1 protein, 1/2 whole grain, 1 vegetable

Snack: 1/2 protein, 1 fruit

Dinner: 1/2 protein, 1/2 whole grain, 2 vegetables

Dieters are urged to choose foods that are not processed and contain no added fats, sugar, or salt. "Read food labels, and if you can't pronounce some of the ingredients on the list, don't buy it," suggests Forberg.

Whole fruits and vegetables are preferred over juices or dried fruits. Foods should be eaten raw or prepared simply without extra fats. Whenever fats are used, they should be healthy fats -- not saturated or trans fats.

Dieters should choose whole grains that are less refined and have at least 2 grams of fiber per serving of bread or 5 grams of fiber per serving of cereal, with no more than 5 grams of sugar. Protein choices include lean meat or fish, vegetarian protein, or low-fat dairy. Your calorie level determines portion sizes and your protein options.

Still hungry? You can eat more than four servings a day of fruits and vegetables.

How It Works

It works because you burn more calories than you eat, and if you follow the prescription for eating healthy, whole foods every few hours, you shouldn't have to deal with hunger.

"When you eliminate refined starches and sugars or the appetite stimulating foods, hunger and appetite go way down because blood glucose and insulin spikes are minimized," says Dansinger.

Meals are scheduled frequently to help dieters avoid hunger. In addition, portion sizes are monitored and detailed records kept of food intake.

Your starting calorie level is determined by multiplying your current weight by 7 (On the television show, they use a factor of 6 for quicker results). The recommendations range from a low of 1,050 calories for a 150-pound person to a high of 2,100 calories for a 300-pound person.

Most people eat more than they think, so in essence the low end is probably closer to a 1,200-calorie diet," says medical director Dansinger.

As you start losing weight, you'll recalculate your calorie level and take in fewer calories or get more exercise. "If you want to maintain a fairly aggressive weight loss, you may need to adjust your caloric intake to your lower weight," says Dansinger.

The book also includes tips for weight maintenance once you've reached your goal. "We base our recommendation on 10-12 calories per pound and an hour per day of exercise for maintenance," says Dansinger.

You can avoid the ups and downs of "yo-yo" dieting if you follow these five nuggets of advice from contestants who have lost weight on The Biggest Loser and kept it off:

1. Eat a healthy breakfast every day

2. Enjoy fruit and/or vegetables with every meal

3. Have protein with all meals and snacks

4. Stay active

5. Plan your meals, snacks, and exercise

What the Experts Say

Susan Bowerman, MS, RD, assistant director of the Center for Human Nutrition at the University of California at Los Angeles, gives the plan a thumbs-up.

"It is very similar to the plan we use at our clinics, using very low-fat and lean protein, lots of fruits and vegetables (with an emphasis on vegetables), and avoiding refined grains -- which has proven to be successful because the diet is very satiating," she says. She also recommends that dieters get plenty of omega-3 fatty acids, either in a supplement or by eating low-mercury types of fish twice weekly.

American Dietetic Association spokesperson Amy Jamieson-Petonic, MEd, RD, also endorses the plan -- as long as you consume at least 1,200 calories daily. "It is not recommended to consume fewer than 1,200 calories a day because it is difficult to obtain the necessary vitamins, minerals and nutrients needed for daily activities," she says.

Bowerman says the carbohydrate level in The Biggest Loser diet may not be enough for someone who is very active. "If you are functioning well and feel like you have enough energy for your workouts, then the level is fine," she says. "Otherwise, you might want to increase the carbs to meet your activity needs."

Multivitamins are not suggested in the book, but Bowerman recommends that anyone on a lower-calorie diet take a multivitamin for nutritional "insurance."

"Theoretically, you should be able to get everything you need from the plan," she says. "However there is no reason not to include a multivitamin for your age and sex, because oftentimes both men and women lack certain nutrients, like calcium, because of dietary preferences or intolerances."

Food for Thought

If you're motivated by the television program, you can be your own "biggest loser" at home with this sensible and straightforward approach.

"It is doable, easy to adopt, and offers a wide variety of choices of exercises and food, so people really can stick with it and let it become a lifestyle plan instead of a short-fix diet," says Forberg.

Everyone in the family -- even vegetarians -- can follow this plan as long as you modify portion sizes to meet individual nutritional needs.

"We don't use the word diet," says Forsberg. "It is a plan that can work for everybody because there is so much variety, it is based on science, and everyone can benefit from a nutrient-rich eating plan that will foster weight loss and promote optimal health."

and a follow up post about SunScreen Ingredients...

It's important to pick sun care products that will protect you from the sun, and the health risks of sunscreen are generally still lower than sitting out and broiling yourself a nice shade of cadmium red.

In the United States, the active ingredient in most sunscreens is oxybenzone, a moderately effective sun blocker, but one that reacts with sunlight to form possibly allergenic and carcinogenic chemicals. Oxybenzone is popular because it rubs in well, but for safety, sunscreens with either titanium dioxide or zinc oxide as the active ingredient are a better choice.

Some companies use a nano-particle sized version of titanium dioxide or zinc oxide (often referred to on labels as micronized titanium dioxide or micronized zinc oxide), which absorbs better and won't make you look ghostly. But nano-scale ingredients are also small enough to be an inhalation risk in powder or spray-on sunscreens, and titanium dioxide is known to be carcinogenic if inhaled. Sunscreens also commonly contain immune system toxicants DMDM hydantoin (a form of formaldehyde used as a preservative) and triethanolamine (a common pH adjuster), as well as neurotoxins like aluminum starch octenylsuccinate (a heavy metal used as a thickener). Chemical blends added to sunscreen to make it smell good and labeled "fragrance" on the ingredient list are often strong allergy concerns, and frequently conceal the presence of toxic phthalates. Anti-bacterial chemical and immune system toxicant triclosan also finds its way into sunscreen - and if your sunscreen washes off at the beach or the river, the triclosan will find its way out into the environment, where it's hazardous to marine life and could lead to the rise of drug-resistant bacteria. You can use GoodGuide to find sunscreens without many (or any) of those chemicals by checking ingredient lists or looking for sunscreens with high health and environment ratings. You can also check to see if the product has been tested on animals by looking through our social data for PETA and Leaping Bunny certification.

Facial Moisturizer Ingredients

I know, I know, this blog is about FITNESS...but I wanted to include a little blog on skin care. My great facial moisturizer+spf, is about to run out, and I wanted to check up on the ingredients in case I wanted to buy a different product. I bought this one at a health food co-op in Cambridge, MA (when I lived there in 2008).

I decided to look on google, and found this great site: http://www.skin-and-health-site.com/

so to share, in case you were wondering how to shop for skincare:

Ingredients to Avoid

It seems incredible, but many skin care products are loaded with ingredients that actually harm your skin over time. In this section, we will talk about some of these.

First, mineral oil. I have seen this oil used in literally hundreds of products I've look at. Mineral oil may also go by the names liquid paraffin, paraffin wax, and petrolatum on the product label. Mineral oil is used so pervasively in skin care products for one reason: it's cheap!

However, mineral oil, once applied, prevents the skin from "breathing." As such, it clogs pores, interferes with your skin's natural ability to eliminate toxins, and can lead to acne flare ups. Also, it is irritating to the skin and if used for any length of time, your skin can become dependent on it, causing chapping and dryness. Lastly, it can lead to premature aging of the skin. It's amazing this substance is even allowed in so-called "skin care" products at all.

Dioxane: (a synthetic derivative of coconut). This substance is widely used in skincare products. It often contains high concentrations of 1,4-dioxane, which is readily absorbed through the skin. I know this sounds crazy, but 1,4-dioxane is considered a chemical "known to the State of California to cause cancer". To think people pay money to put this stuff on their skin unknowingly is downright scary.

Fragrances: Who doesn't like to smell nice? Well, I'm here to tell you that if you want to smell nice, use a little bit of perfume or cologne....or some bodyspray. Your skin care products should not contain fragrances. Many fragrances are produced from ingredients that are known to be toxic or carcinogenic.

You must remember that your skin is the largest organ of the body. Anything you put on it can be easily absorbed through the pores. Now, why would I recommend you use perfume or cologne as a fragrance but to choose a skin care product without them?

The reason is simple. When you use skin care products, they are applied all over the face, neck, and body. This covers a lot of surface area and, therefore, a great deal of chemical absorption occurs.

Now, I'm sure that many colognes and perfumes contain less than desirable substances too, but I'm enough of a realist to know that people aren't going to stop using these products to smell nice. However, with perfumes and colognes, you can achieve what you want by a small dab here and there.

So, in my opinion, this is a much better route to go than to use skin care products that also contain potentially dangerous fragrance chemicals that are directly applied and massaged into the skin all over your body.

Parabens: methyl, propyl, butyl, and ethyl paraben. Many skin care products (and moisturizing products) will use parabens as a preservative so their products have a long shelf life. The reason is purely economical. However, studies suggest that they may cause cancer and interfere with the bodys endocrine system, as well as causing allergic reactions and skin rashes.

Alcohols: ethanol, ethyl alcohol, methanol, benzyl alcohol, isopropyl alcohol and SD alcohol. Not all alcohols have the same properties, but these, which are commonly found in skin care products, are very drying and irritating for the skin. Alcohols such as these strip away the skin's natural acid mantle, making you more vulnerable to bacteria, moulds and viruses.

Now that we've looked at some of the bad, let's examine some of the good ingredients and some ingredients that sound good but in fact aren't.
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Ingredients to Look For

Before we have a discussion of specific ingredients, it's important to educate ourselves a little bit more on skin itself and what makes a product good or poor.

The biggest reason our skin, whether on the face or the rest of the body, develops lines and/or starts to sag, is that the collagen and elastin in our skin begins to break down. This is the most technical this page is going to get, so bear with me for just a sentence or two.

Collagen is a protein that is fibrous in nature. What makes collagen different from other kinds of protein is that it possesses great tensile strength, which means, among other things, it provides firmness to the skin.

You don't need to be a scientist, therefore, to understand that as collagen breaks down due to aging, the firmness of our skin becomes...well, less firm. Wrinkles appear and skin starts to sag.

Elastin, too, is a protein that helps skin stay "flexible" and firm. If your skin is stretched, elastin is the protein that helps it return to its original position.

What all of this means for you is that you do not want to purchase a skin care product that is nothing more than a cream that fills in fine lines and wrinkles, giving the appearance of temporarily nicer skin when it's on...but the illusion shattered when you wash it off. You want a product that contains ingredients that actually stimulates new collagen and elastin production in your skin. If you achieve this, you will, in reality, begin to turn back the clock.

Now, pay attention here because I'm going to share with you something extremely important. Some of the manufacturers of more pricy products will try to dupe the public by including some really good active ingredients. What's wrong with that you say?

Well, here's the tactic they use. Because these active ingredients are beneficial for the skin, they include some just so that they can legally list them on the product label. This way, the typical consumer thinks they are getting a great product. But, because these ingredients are expensive, and because, as discussed before, a lot of well known companies are already spending much of their budget on marketing, they don't put in enough of these 'active ingredients' to have any real benefit for your skin.

So, when choosing a skin care product, it's not just about selecting one with good ingredients; it's also about choosing one with a high concentration of these good ingredients.

Collagen

After my brief discussion about the importance of collagen, you would think that buying a product with collagen in it would be a great thing. And the marketers who sell products that contain collagen know this. But it's a bogus ingredient because collagen molecules are much too large to penetrate into the skin when applied topically.

To be of any benefit, you must purchase a product with ingredients that have been shown to stimulate your body's own collagen production.

Phytessence Wakame

Phytessence Wakame is an exotic kelp, native to the Japanese Sea. It works by blocking a harmful enzyme in your body called hyaluronidase. Hyaluronidase breaks down hyaluronic acid in your skin. You may think "well who cares."

Well, you should because without hyaluronic acid, the elastin and collagen fibers lose their "glue," which leads to a loss of youthful appearance and dark eye circles.

But don't just take my word for it. If you research this on wikipedia, you will read, for example, "Hyaluronan is also a major component of skin, where it is involved in tissue repair."

Cynergy TK

This is a new exciting, cutting edge substance. Cynergy TK actually stimulates your own collagen to grow again. In fact, it is proven in clinical trials to stimulate not only the regrowth of collagen but also elastin, thereby promoting firmness and elasticity. In short, fewer wrinkles, and more youthful, healthier looking skin. It may help improve your skin's ability to retain its needed natural moisture.

Indeed, studies show a sustained 14% improvement in skin moisture retention over 18 days. Studies on Cynergy TK also show a sustained improvement in skin elasticity of 42% over 18 days.

CoQ10

If you look at the ingredient list for some of the better skin care products, you'll often see CoQ10 listed. CoQ10 is short for Coenzyme Q10, so you may also see it listed this way. CoQ10 is a vitamin like substance that is found in all of our body's cells and is very important for healthy skin.

CoQ10 is a powerful antioxidant. A lot of skin damage and aging comes from free radicals wreaking havoc in our body's cells. CoQ10's antioxidant ability can counter these free radicals before damage occurs.

Unfortunately, like many other vital substances, as we age, the amount of CoQ10 in our bodies becomes depleted.

Although CoQ10 is a great ingredient, not all forms are equal. One in particular stands head and shoulders above the rest. This version of it is called Nano-Lipobelle H-EQ10.

Don't let the name scare you off, though. Here's why it's different. Most of the CoQ10 you buy in a typical skin care product is not readily usable when applied topically to the skin.

Nano-Lipobelle H-EQ10, on the other hand, is a special nano-emulsion form of CoQ10, which penetrates far down into the skin, thereby providing much greater benefits for skin health. In fact, Nano-Lipobelle H-EQ10 can penetrate down 7 layers deep into the skin.

Because this version of CoQ10 can penetrate so deeply, it is extremely effective at gobbling up free radicals in your skin. The result is a powerful anti-wrinkle effect.

Nano-Lipobelle can also promote collagen and elastin production as well.

Together, these three main active ingredients are some of the most powerful anti-aging skin care compounds available, and can significantly improve the look and feel of your skin.

Where can you find all three of these ingredients in one product line?

The Xtend-Life Natural Products company, that's where. This company is located in New Zealand but ships products world-wide. I use their products daily.

The company is not a household name. It doesn't have big hollywood celebrities endorsing their products for even bigger royalties. They don't advertise all over the radio, in magazines, and on TV.

They're one of the few companies that focuses on spending the bulk of their money on the production of the absolute best products available, not the best marketing hype.

You can think of them as your "secret weapon" the big companies don't want you to know about.

So, if you truly want to achieve younger looking more vibrant skin, I suggest you visit their site and read about their skin care philosophy. I think you'll be as impressed as I am. At the very least, you'll learn more about what to look for and what to avoid when it comes to taking care of your precious skin.

Advanced Abdominal/Core Exercises...Advanced...don't try these before MASTERING the low-plank

Knee Tucks

When choosing more advanced exercises for your abs, knee tucks are great for targeting balance, stability and, core strength. The arms and torso help stabilize your body as you draw the knees in and, at the end of the movement, give your abs an extra squeeze to intensify the challenge.

1. Get into a pushup position with the ball under the shins/ankles (easier) or the tops of the feet (harder).

2. Make sure the body is straight, back flat and the abs engaged.

3. Roll the ball in, bending the knees towards the chest as you squeeze the abs.

4. Try not to push back with your arms but, instead, keep all the movement in the knees.

5. Don't collapse the back as you roll the knees in.

6. Return to start and repeat for 10-16 reps.

Ball Pikes

Ball pikes are an advanced version of the knee tucks shown previously and are very challenging. You can always modify the move by keeping the knees slightly bent or by shortening the range of motion and only lifting the hips a few inches, lifting higher as you get stronger. The key to making this move challenging is to use the abs to draw the hips up, rolling the feet on top of the ball.

1. Get into a pushup position with the ball under the shins/ankles (easier) or the tops of the feet (harder).

2. Make sure the body is straight, back flat and the abs engaged.

3. Squeeze the abs and lift the hips up towards the ceiling, rolling the feet on top of the ball.

4. Keep the legs straight for more of a challenge, ending in a straight-leg pike with the toes on the ball.

5. Return to start and repeat for 10-16 reps.

Oblique Knee Drops

Oblique knee drops are a great way to target the obliques as well as the rectus abdominis and the back. The key to this move is to use your abs to control your legs as you lower them down and then contract them to pull them back up. Avoid arching or straining your lower back by keeping the range of motion small, only lowering the knees as far as you comfortably can. You can also try this move without a medicine ball or with a rolled up towel under the hips for more support.

1. Lie in the floor with knees pulled in and bent to about 90 degrees.

2. Place a medicine ball between knees and stretch arms our to the sides like an airplane, palms facing up.

3. Contract the abs and lower the knees down towards the right.

4. Lower the knees as low as you can without lifting the shoulders off the floor or straining your back.

5. Squeeze the abs, feeling your obliques contract and draw the knees back up and go to the other side.

6. Alternate sides for a total of 1-3 sets of 10-16 reps.

Medicine Ball Extensions

This very advanced exercise targets multiple muscles including the abs, back, legs and arms. To try this move, you might want to prop the ball sideways against a wall for stability and begin without the medicine ball to practice your form. This move requires tremendous balance and strength. If you feel pain in your lower back, keep the arms over the chest or just slightly lowered instead of dropping them parallel to the floor.

1. Position the ball under upper back to engage your abs and to stabilize the hips. Prop the ball sideways against a wall for stability if needed.

2. Hold a light medicine ball or dumbbell straight up over chest and make sure knees are at 90 degrees.

3. Lower arms behind you while simultaneously extending the right leg straight.

4. Return to start and repeat, alternating legs for 10-16 reps.

5. For less challenge to balance, do the leg extension without the medicine ball.

Plank With a Leg Lift

The traditional plank exercise is an excellent stabilization exercise that involves almost every muscle in the body with a focus on the abs and back. This version involves propping the feet on a ball and lifting the legs, one at a time, to add intensity to the exercise. To modify, place the ball under the shins or upper thighs.

1. Place the ball under the shins or toes (harder) and the hands about shoulder-width apart on the floor.

2. Contract the abs to hold the body in a straight line from head to toe.

3. Keeping the abs contracted, lift the right leg off the ball a few inches, hold for a few seconds and lower. Repeat on the left leg, alternating feet for 8-16 reps on each side.

Woodchops

The woodchop is a challenging and dynamic exercise targeting the abs and back. It's a great way to strengthen the core for twisting motions like those involved in golf, baseball, or tennis. You can do this move from the bottom up (as shown) or reverse the move and do it from the top down to change things up. The key to keeping this move safe is to rotate the hips and knees in the direction you're moving and focus on contracting the abs.

1. Attach one end of a resistance band to a sturdy object (such as a stair railing) near the floor.

2. Hold the other end and take a few steps away to create tension on the band. You may need to loop the band around your hands several times.

3. Keeping the arms straight, rotate the body and bring the arms up in a diagonal while squeezing the abs.

4. Rotate the hips and knees as you turn to avoid injuring the joints.

5. Rotate back and repeat for 10-16 reps before switching sides.

more PLYO

This cardio blast workout is about 25 minutes long and involves advanced, high impact exercises designed to get your heart rate up very high. Proceed with caution!

Precautions

• Get a doctor's clearance if you have any injuries or illneses

• Substitute high impact exercises with lower-impact moves such as walking or stepping side-to-side as needed

• Make sure you have supportive athletic shoes

Equipment Needed

• None

How To

• Perform each exercise 1 after the other, resting when you need to.

• Modify according to your fitness level...the time given for each move is just a suggestion--go longer or shorter if you need to.

• Sip water throughout the workout. When you get tired, walk in place (don't stop moving)

• Monitor your intensity! RPE should be between 6-9

Warm up Warm up for 2 or more minutes with light cardio, such as step touches (as shown), or walking. Really use your arms to get your heart rate going.
Side Lunge with Windmill Arms Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down towards the foot. Come back up, rotating the arms, and lunge to the left, bringing the right arm down towards the floot. Continue lunging side to side (your arms will move like a windmill). The faster you go and the lower you lunge, the harder it is. Repeat for 1 minute.
Jogs Jog in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for 1 minute.
March or Walk Walk around the house or march in place for 30-60 seconds.
High Jogs As you jog, bring your knees up high, to waist level if you can. Land on the balls of your feet and keep the knees bent to absorb the impact. Repeat for 30 seconds.
Side Lunge with Windmill Arms Repeat for 30 seconds.
Speed Skaters Start with feet together and jump to the right, landing on the right foot. Immediately take another lateral jump to the left. Keep jumping from side to side, keeping the jumps low to the floor and swinging the arms to add intensity. Jump as far as you can each time, repeating for 1 minute.
Heel Digs Start with feet together. Jump up and land on right leg with the left heel straight out in front of you on the floor. Jump up and switch legs, landing on the left left and bringing the right heel in front of you. Keep the body low to the ground--the higher you jump, the harder it is. Repeat for 30 seconds.
March or Walk Walk around the house or march in place for 30-60 seconds.
Jumping Jacks Do jumping jacks for 1 minute.
PlyoJacks Begin with feet together and jump up, taking feet out to the side, landing in a low squat. Jump up and bring feet back together (a very slow jumping jack). Swing your arms overhead to add intensity. Do this move for 30 seconds, rest for a few seconds, and repeat for another 30 seconds. This is a tough one!
Ice Breakers Begin with feet wide. Jump up and land in a wide squat while swinging your right arm around, over your head and down in a chopping motion. Repeat the jump, chopping with your left arm. Repeat for 30 seconds.
March or Walk Walk around the house or march in place for 30-60 seconds.
Jogs Jog or march in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for 1 minute.
Squat-Thrust Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 6 reps, march in place for 8 counts for brief recovery, repeat 6 more times. This is a tough one!
March or Walk Walk around the house or march in place for 30-60 seconds.
Cross-Country Ski Begin with feet together. Jump up bringing the right foot forward, left foot back. Quickly switch feet while alternating the arms with the legs (left arm comes up when right foot goes back). Repeat for 30 seconds.
Jump Kicks Stand with feet together. Raise the right knee to waist level and then jump, switching legs and kicking out with the left leg (in a knee-up-kick pattern). Repeat for 30 seconds and then switch, bringing the left knee up and kicking out with the right leg, repeating on this side for 30 seconds.
Plyo-Lunge Begin in a lunge position, right foot forward, left foot back, both knees at 90 degree angles. Jump up and switch feet in the air, landing in a lunge with left foot forward, right foot back. Repeat for 30 seconds, rest and do it for 30 seconds more. This is a tough one!
Side Kicks Stand with feet together. Transfer your weight to the right leg, making sure your foot is out at an angle to protect your knee. Bring the left knee up and in towards the body as you look to the left, leaning the torso to the right. Extend the left leg out in a kick without locking the knee. Lower back down and repeat on the other side, alternating sides for 1 minute. If you've never tried kickboxing moves before, skip this one.
Front Kick with Squat Stand with feet together. Bring the right knee up and extend the leg in a front kick (don't lock the knee!). Lower down into a low squat (knees behind toes) and then kick with the left leg. Repeat (right kick, squat, left kick) for 1 minute.
Lunge with Chop Step forward with right foot into a low lunge (front knee behind toe, both knees to 90 degree angles) while simultaneously bringing left arm down towards the floor in a chopping motion. Step back and repeat for 30 seconds. Switch to the other side and repeat for another 30 seconds. This is a tough one!
March or Jog in Place, 1 minute
Power Jumps This is your last exercise! Begin with feet together. Bend the knees and jump as high as you can while circling your arms overhead. Land with soft knees in a squat and repeat for 1 minute.
Cool down for 5-10 with some light walking and stretching

PLYOMETRICS - yes, I love this stuff! As my client, I know, you have a love/hate relationship with "PLYO"

The exercises below are just a few exercises you can incorporate into your own workouts.

Tips for doing these exercises:
-Add them at the end of your usual workouts
-Sprinkle them throughout your workout.
-Alternate each exercise with recovery periods on those days when you don't have a lot of time but want a challenging workout
-Do them 1-2 times for anywhere from 10 seconds to a minute and always recover with a few minutes of walking or light cardio before you repeat them. You can repeat them more often or for longer intervals to progress.
-Make sure you get a nice long warm up in before you start.

All exercises are high impact. When you land, make sure your knees are bent to take the stress off your joints. Obviously, the lower you squat and the higher you jump, the harder the exercises will be.

Stair or Step Leaps
If you use a step, begin with the platform at it's lowest level (progress by adding risers). Stand in front of the step, brace your abs, bend your knees and jump onto the step with both feet. Step down and repeat for 10 seconds to 1 minute.
On a staircase, simply hop up the stairs, landing with both feet on each step. Each time you leap, brace your abs, bend your knees and use your arms to help you keep your balance.
If you can't land with both feet simultaneously, stagger your landing and work your way up to both feet.

Plyo Lunges
Stand in a split stance, right leg in front and left leg in back. Bend knees into a lunge (keeping front knee behind toe) and, in an explosive movement, jump up, switch legs in the air and land in a lunge with the left foot forward. Go as slow as you need to to keep your balance. Go faster, jump higher and/or lunge lower for more of a challenge.

Side-to-Side Lateral Jump
Begin by placing a small object (such as a piece of tape) on the floor. Stand on one side of the object and bend your knees into a slight squat. In an explosive movement, jump over the object, landing with knees bent into a squat. Continue jumping from side to side for 10 seconds to one minute.
As you get better at it, you can use larger objects (such as a small ball or a step). If you use a step, you can ease into this exercise by standing sideways to the step, jump on top of the step and then step down on the other side (it's better not to jump off the step). Be VERY careful to use objects that won't slide if you land on them! Start with an object you can easily clear when you jump.

Plyo Jumps
Stand with feet together. Bend your knees into a squat and then jump up as high as you can. Land with knees bent (to protect your joints) and immediately go into a squat and repeat the squat/jump for 10 seconds to 1 minute. Raise your arms as you jump to add more intensity.

Try going for a run or doing cardio after these workouts, and you'll feel the greater challenge and intensity of your cardio workouts! You will also see the results if you add plyo routines to your own routine even just once a week for 20 minutes.

Enjoy!

Pyramid Sets - these exercises are for examples only - if you work with me, you will know I do slightly more advanced work if you're ready for it!

Pyramid Upper Body Workout

The following workout offers an intense upper body challenge by pyramiding up in weight and down in reps for each set. It may take time to determine the right weight for each set, so keep a journal to track your weights each week. Advanced exercisers may want to increase intensity by doing the optional sets described below. I've included sample weights for each set, but these are only to give you an idea of how to change your weights. Modify according to your fitness level.

• Warm up with light cardio or warm up sets of the exercises

• Choose 3 sets of weights - light, medium and heavy.

• Beginners: Perform one set of each exercise and add a set every 2 weeks or as you feel comfortable

• Intermediate/Advanced Exercisers:
  Set 1 - 14 reps, light weight
  Set 2 - 12 reps, medium weight
  Set 3 - 10 reps, heavy weight
  Set 4 - 12 reps, medium weight (optional)
  Set 5 - 14 reps, light weight (optional)

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Sample Sets and Weights

Incline Chest Press

Set 1 - 14 reps, 12 lbs
Set 2 - 12 reps, 15 lbs
Set 3 - 10 reps, 20 lbs Chest Fly
Set 1 - 14 reps, 10 lbs
Set 2 - 12 reps, 12 lbs
Set 3 - 10 reps, 15 lbs

Bilateral Row

Set 1 - 14 reps, 12 lbs
Set 2 - 12 reps, 15 lbs
Set 3 - 10 reps, 20 lbs

Dumbbell Pullover

Set 1 - 14 reps, 15 lbs
Set 2 - 12 reps, 20 lbs
Set 3 - 10 reps, 25 lbs

Lateral Raise

Set 1 - 14 reps, 5 lbs
Set 2 - 12 reps, 8 lbs
Set 3 - 10 reps, 10 lbs

Alternating Overhead Press
Set 1 - 14 reps, 8 lbs
Set 2 - 12 reps, 10 lbs
Set 3 - 10 reps, 12 lbs

Alternating Bicep Curls

Set 1 - 14 reps, 12 lbs
Set 2 - 12 reps, 15 lbs
Set 3 - 10 reps, 20 lbs

Tricep Extensions

Set 1 - 14 reps, 5 lbs
Set 2 - 12 reps, 8 lbs
Set 3 - 10 reps, 10 lbs

Pyramid Lower Body Workout

Warm up with a few minutes of light cardio or by doing a warm up set of each exercise with light weight Choose 3 sets of weights (dumbbells, barbell, band, or whatever)-one light, one medium and one heavy. Rest for 10-30 seconds between sets (or more if needed) End with a light cool down and stretch Beginners: Perform one set of each exercise and add a set every 2 weeks or as you feel comfortable Intermediate Exercisers: Set 1 - 14 reps, light weight Set 2 - 12 reps, medium weight Set 3 - 10 reps, heavy weight Advanced Exercisers: Set 1 - 12 reps, light weight Set 2 - 10 reps, medium weight Set 3 - 8 reps, heavy weight Set 4 - 10 reps, medium weight Set 5 - 12 reps, light weight
Dumbbell Squat Stand with feet shoulder-width apart, holding a dumbbell in both hands. Bend knees and lower into a squat as far as you can (butt no lower than knees), making sure your knees do not go over your toes. Push through the heels and butt to stand and repeat.
	Deadlift Stand with feet shoulder-width apart, holding weights in front of you. Keeping knees slightly bent (or straight) tip from the hips with back straight, shoulders back and abs in. Lower the torso towards the floor, keeping weight close to legs. Squeeze through the butt and hamstrings to come back up and repeat.
Reverse Lunge Stand with feet together, weights in hand. Step back about 3 feet with the right foot and bend knees into a lunge, keeping both knees at 90 degree angles and the front knee behind the toe. Push through the heels to lift back up, bringing foot back to start. Repeat for number of reps and switch legs.
	One-Legged Squat Stand in front of wall with ball behind lower back, weights in hand. Lift the left foot off the floor and keep it up as you bend right knee into a half-squat, keeping knee behind toe. Push through the heel back to start and repeat then switch legs. If you don't have a ball, simply do the exercise without it (you may want to hold onto something for balance).
Outer Thigh Leg Lift Lie on left side and, if you have a ball, place the ball under your waist and bend the left knee on the floor for stability. Hold a dumbbell (or use ankle weights) on the right thigh, flex the foot and lift right leg up a few inches. Keep the hips stacked and facing forward and the knees and ankles in alignment. Lower back down and repeat for all reps before switching sides. For these exercises, use light weight.
	Inner Thigh Leg Lift Lie on your right side, body supported on arm, right leg straight out and left leg bent for support. Hold a dumbbell on inner thigh and, flexing the foot, lift the right leg up, leading with the heel. Lower back down and repeat before switching sides.
Butt Lift Get down on elbows and knees, abs tight and back flat. Place a light weight behind right knee and bend leg to hold it in place, foot flexed. Squeeze the butt to lift right leg until it's level with hips and lower. Repeat for all reps before switching sides.